Two Fruits

Wednesday, April 30, 2008

I Needed to Climb a Mountain

Distance: 9.5 km
Time: 53' 53"
Rate: 5' 40" per km
Weather: cloudy, cool, temp 12 degrees, humidity 60%, wind NW at 15 kmph
Week: 44.45 km
April: 437.65 km in 23/30 days at ave 19.03 km per run day
Year: 1734.65 km in 4 months at 433.66 km ave per month

Most of my recent running has been over reasonably flat ground, by my standard anyway. But today I just needed to climb a mountain. I was lunching in Woden again so it had to be Mt Taylor. It's not far from the centre of town, direct using parts of 4 courses, it is only 4.75 km each way.
First part of BBQ stakes course through Chifley, second part using vet's handicap Oakey Hill course, third part using vet's handicap Mt Taylor course and last part, up the mountain track using part of the Tour de Mtn course in Dec.
The last time I ran to the top from Woden was in August last year and again I managed to run or a slow jog all the way. Total ascent is over 300 metres in the 4.75 km with a flat parts to start then it gets exciting. A good day out, well worth the effort.

Tuesday, April 29, 2008

Tale of Two Courses

Distance: 10.7 km
Time: 53' 55"
Rate: 5' 02" per km
Weather: sunny, cool, temp 12 degrees, humidity 50%, wind calm
Week: 34.95 km
April: 428.15 km
Year: 1725.15 km

Meal break at Woden bus interchange with just time for a run, shower, lunch and a chat. The circuit covers north Woden, taking in parts of two vet's handicap courses. The Oakey Hill course to be used next month and the North Curtin course used in February. Started by going up Hindmarsh Dr to near Tuggie Parkway, over Oakey Hill to the sub station behind Lyons, continued on to go down past the Curtin horse paddocks to the Cotter Road and back via the drain to the Hellenic Club.
I like this run as it has a couple of good climbs early, then a long fast down hill past the horses to finish with a flat run back to the start. Just far enough to run at a quicker pace than usual. Good solid run.
Ewen, good to see lane 6 getting used, pace is ok as well.
Strewth, you have to be able to eat and run over many hours when competing in ultras. Best to have food as regularly as possible, that means eating something solid about every half an hour. I will get some sleep from 6 pm to midnight on Sat night.

Monday, April 28, 2008

It Was Cold... But I Ran Anyway

Distance: 12.35 km
Time: 67' 51"
Rate: 5' 29" per km
Weather: cool, temp 10 degrees, humidity 70%, NW wind at 20 kmph
Week: 24.25 km
April: 417.45 km
Year: 1714.45 km

The weather forecasters got the cool part right, but where was the rain, a few drops here and there and a dusting of snow on the Brindabellas. Not bad for late April, could be a good winter for the snow skiers.
I waited as long as I could at work before going for a run. Luckily, not much to do all day before a bit late in the afternoon. Good day, sit around all day, then get two hours overtime after doing nothing for the first eight. Not always like that.
Short run behind the new Centrelink building, down to the river and back to work. Hard work pushing into the cool westerly. Glad to finish.

Sunday, April 27, 2008

Majura Monthly Handicap

Total Distance: 11.9 km
Race: 9.9 km
Time: 42' 58"
Rate: 4' 19" per km
Finished: 48th
Weather: cloudy, mild, temp 15-17 degrees, humidity 50%, strong NW wind at 30 kmph
Week: 11.9 km
April: 405.1 km
Year: 1702.1 km

"Shattered," I wrote all week about passing Strewth in the last km, but just did not see her all run. How could I? She finished 12th. Great run, well done!! No prizes, and the handicapper will be looking very closely at the performance improvement.
For me, it was a good solid run. Felt good all the way, the wind played a part from 5km to 7 km. Handled the ups and downs well, always focusing on a target in front, to start, just the group that left 20 or so seconds before me. I did manage to catch CJ after 5 km, but failed to make any significant impact on the main bunch. When the full results come out, maybe the distance was just too short. Any real speed has gone for the moment, but the main game right now is Queensland in 3 weeks. Glasshouse 80 km on soft, sandy tracks and fire trails, a few technical parts and a few kms of horrible stuff. Challenging! Not to mention the 3:00 am start and it may get warm late morning. Just about to book the flights to Brisbane, leaving Saturday morning early, and return midday on Monday.
Depending on the weather, forecast for Monday is not good, I might have a rest day. But if work and the weather is kind at noon, then I may just be able to get out for a run, and importantly a trip to the river. No recovery session today as we had a visit for lunch from a brand new great neice, just 6 days old.

Saturday, April 26, 2008

Foggy... Then One Nice Day

Distance: 17.65 km
Time: 1 hr 39 mins 2 secs
Rate: 5' 36" per km
Weather: sunny, temp 19 degrees, humidity 35%, NW wind at 15 kmph
Week: 129.25 km in 6/7 days at 21.6 km ave per run day/ calories burned 10,072 / total ascent 1679 mtrs / total descent 1726 mtrs
April: 393.2 km in 19/26 days at 20.7 km ave per run day
Year: 1690.2 km in 88/117 days at 19.2 km ave per run day

I always write that I wonder how I will run the day after a long run, and then always surprise myself at how well I go. Never fast the next day, but always seem to feel good, just cruise along and enjoy the day. This morning was one to enjoy after the fog had lifted. The forecast for the few days is not good, just hope for a fine morning tomorrow for our monthly handicap, so I can blast past CJ and Strewth. That's when you know whether you are fit and have recovered from the long runs.
Today, a run down to the river, I always like the river area on a sunny day, even in winter, just make you feel like there's not a care in the world. A few people about, not many. I stopped after about 10 kms to stand in the water for 10 minutes, nice and cool, ( that's the secret), then continued on.
Very soon "salad" will be going back to Tassie, so I can get back to eating pasta with garlic, I need the calories.

Friday, April 25, 2008

Run Long.... then Relax

Distance: 50.25 km
Time: 5 hrs 20 mins 28 secs
Rate: 6' 22" per km
Calories used: 4032
Assent: 628 mtrs, Descent: 680 mtrs
Weather: mostly sunny, light high cloud, temp 8 - 18 degrees, humidity 50%, wind calm
Week: 111.6 km
April: 375.55 km
Year: 1672.55 km

No one fronted at 8:00 am, wonder why, maybe put off by the early start, so I headed over to Tuggeranong Hill track to meet Softshoeshuffle. We continued on past the sub station behind Theodore to the drain near Johnson Dr. Following a dirt track, always on dirt, gravel, sand or grass, behind Chisholm and Gilmore we made out way to cross Isabella Dr up from Rose Cottage. My fingers had finally warmed up, the day was looking really good for a long run. We discussed the Canberra marathon mostly, training, injury prevention and most other topics associated with running. Hey Strewth, don't think your name was mentioned, which is probably a good thing.
Behind MacArthur you can go either right to Long Gully Road or left up onto Wanniassa Hills behind Karralika which is much hillier. We took the more difficult course, as you do when you go out running with me, and eventually met the other track near Long Gully Road crossing. Into Isaacs for a short time, then under Yamba Dr to Farrer. Around the back of the houses, and up to the trig, just another short steep hill to climb. The local group who look after the area have done a really good job on the walking track, it was rough and rocky before but now a well defined track. The views are terrific from the top.
From here a bit of down hill, crossing the ridge to go under Yamba Dr and up onto Wanniassa Hills behind Fadden. This is part of the Tour de Mountain course we run in December. Down through Gowrie beside Ashley Dr to be back home in time for morning tea. Not quite, but a chance to replenish and start again on lap two. The first circuit had covered 9 suburbs of Canberra and less than 100 metres of that was on the road, just to cross on our way to more dirt tracks. Oh to be so lucky.
Second lap was the same as I had ran the day before, from home a circuit of Tuggeranong Hill going down to Gordon, Conder, Theodore, Calwell shops and back home. We parted ways as Softshoeshuffle finished his run at his home in Theodore, same name and same street as Ewen just a bit further around the circuit. He had covered around 38 km for the day A quick bite to eat and refill the drink bottle and off again now with only 9 kms to do to get to 50 kms for the run.
Easier now, at least the start is down hill on Johnson Dr and Woodcock Dr to the river track near Point Hut. Followed that to Pine Is, continued up to the top car park before finishing at the beach. Softshoeshuffle was just leaving after his time in the cold water, my legs were looking forward to cold water, I had done enough for this day. I always stand in the water up to waist deep as the glutes and lower back are just as important to get the cold water to as the legs are. Just perfect!! Collected by Mrs Two Fruits and "salad" (m-i-l) who dropped me at home before heading to the Burns Club in Kambah for the two up. They won't lose much, just have a bit of fun and enjoy the atmosphere.
Me, I am an all round sportsman. As I write this story about running, I am listening to the rugby league on the radio and have the TV on the AFL footy. The mighty Carlton Blues are on a roll, they have won two in a row, first time since 2001, I think. No wooden spoon this year, here comes the Judd machine.
It feels like a Saturday, but it's a Friday, so no work until tomorrow night. An easy run on Saturday, I might go past the oval and if it is vacant do a few tempo laps, if not then something flat.
Yes Strewth, I will see you Sunday and say " come on" as I go past with a km to go.
As they say in the cartoons, That's all folks!! Have a good long weekend.

Thursday, April 24, 2008

Working 9 to 5, Not Me

Distance: 12.7 km
Time: 66' 11"
Rate: 5' 12" per km
Weather: sunny, temp 16 degrees, humidity, 50%, calm
Week: 61.35 km
April: 325.3 km
Year: 1622.3 km

Ewen commented on it a couple of days ago, and Dolly Parton wrote a song about it, "Working 9 - 5". And now CJ wants to run another marathon and then train for a half ironman, get it all done through winter and work 9-5. Good luck!!
A beautiful day this morning in Canberra, perfect conditions to run mid morning. Just a short run today as I run long tomorrow. Home around the back of Tuggeranong Hill, back via the Calwell oval. Good solid run, did it easy, must be starting to get fit.

Wednesday, April 23, 2008

One Thousand Miles

Distance: 16.1 km
Time: 86' 21"
Rate: 5' 22" per km
Weather: cloudy, temp 15 degrees, humidity 65%, calm
Week: 48.65 km
April: 312.6 km
Year: 1609.6 km

Struggling to find a title to today's story, until I did the calculations for the year. Just past 1,000 miles, quite an achievement in less than 4 months.
Today, a bit shorter than planned, but as usual I slept in after staying up late after work. I like to watch Lateline Business in ABC just after 11:00 pm, not because I completely understand the world of finance, but Ali Moore is the most gorgeous female on TV. You should see the eyes of the males being interviewed, especially live, it's easy to tell they think so as well. The cricket was just too late last night to stay awake to watch.
Today, bit slower than yesterday, same run just a bit extra. Fairly solid with no stops at all.
Friday long run day, anyone interested in 50 km plus or part thereof, I am leaving home at 8:00 am, to meet softshoeshuffle in Theodore bit later, and over to MacArthur and Farrer for the first lap. Back home then a second lap, back home again and eventually finish down at Pine Is to stand in the water.

Tuesday, April 22, 2008

Short & Sweet

Distance: 13.55 km
Time: 71' 32"
Rate: 5' 17" per km
Weather: cloudy, cool, temp 14 degrees, humidity 60%, wind ESE at 20 kmph
Week: 32.55 km
April: 296.5 km
Year: 1593.5 km

Noon start at work this week, and me not being an early morning running person by choice, didn't get out of bed and moving until after 9 o'clock. Therefore, not much time to go far, short and sweet was the run and this blog.
Not a lot happened, there was a cool wind blowing, I ran down by the river but didn't step near the water. Must be better organised tomorrow for a longer run, really long run this Friday, I'm sure the diggers won't mind.

Sunday, April 20, 2008

Tour de Tuggeranong Valley

Distance: 19.0 km
Time: 1 hr 48 mins 14 secs
Rate: 5' 42" per km
Weather: cloudy, cool, temp 16 degrees, humidity 60%, wind SE at 15 kmph
Week: 19.0 km
April: 282.95 km
Year: 1579.95 km

I should have gone out for a run this morning, but slept in. After getting home from the mountain running on Mt Rob Roy yesterday, a phone call from work asking me to work last night as someone could not make it in. Easy enough, four and a half hours straight through, no meal break. Back home at midnight, watched the footy for a while then some of the twenty20 cricket from India, and it was well after 2 am before I went to bed.
I toured Tugggeranong valley today on the tracks above the suburbs of Theodore, Conder, Banks and Gordon. Stopped for a quick chat with a fellow bus driver near his home in Banks, pushing his motor bike back home after some repairs that obviously hadn't worked. Backyard mechanic, maybe he will catch the bus to work tomorrow.
There was not much warmth in the air today, the cool southerly wind cutting through, and I thought it was supposed to be better to run when it is more on the cool side than the warm side. Doesn't apply to me, it is going to be a long winter.

Saturday, April 19, 2008

Out of my Comfort Zone

Distance: 10.95 km
Time: 58' 47"
Rate: 5' 22" per km
Weather: cloudy, cool, temp 15 degrees, humidity 50%, wind ESE at 15 kmph
Week: 101.1 km - 4/7 days at 25.2 km per run day
April: 263.95 km - 13/19 days at 20.3 km per run day
Year: 1560.95 km - 82/110 days at 19.0 km per run day

The comfort zone had nothing to do with running, but a lot to do with fear. Fear of going over the edge out of control. There are two things in life I am frightened of, snakes, and I see plenty of them and heights, and I run up and down mountains. Running up and down hills is easy compared with driving a vehicle up that steep slope behind Conder on your way to Mt Rob Roy. A slope of around 45 degrees, loose gravel, drainage ruts, but the most wonderful views in Canberra. I remembered all the advise in the Four Wheel Drive magazines about low range gear, going up take it easy. Coming down low range again, 1st gear, don't touch the brakes, just let the engine and gearbox do the work. It wasn't as bad as I thought it would be, I learnt a lot today.
The Australian Mountain Running Assoc conducted the vets championships for the ACT from Lanyon Homestead to Mt Rob Roy today and I volunteered to be at the top of the mountain to record finishing times, operate the drink station and check on all participants.
Out of your comfort zone also applies to runners who stick to their same routine, not willing to try anything that may hurt. When you see people in their 70s and 80s competing and making it to the top, then we all can make it, if we just have a go. No need to run, just jog, walk and enjoy. A climb of 500 metres in 9 km is not too difficult, really there was only one steep part, the rest gently going up and up.
My running today was very easy, a jog on top of the mountain while waiting for the first and last runners to make it, then a run from the Lanyon Homestead to the main gate and back, twice. It did click over 100 kms for the week as well.

Friday, April 18, 2008

Calwell Oval - 30 laps in Lane 5

Bike: 18.1 km
Distance: 15.2 km
Time: 64' 18"
Rate: 4' 14" per km
Weather: part sun/cloud, temp 19 degrees, humidity 45%, wind calm
Week: 90.15 km
April: 253.0 km
Year: 1550.0 km

I had a few things to do today, so I left the car in the garage and rode the bike. After yesterday's marathon effort, all was well. It was the " junk" food and travelling that slowed me yesterday, not to mention 45 kms, as both the bike ride and the tempo run at the oval were very pleasing.
The oval was clear when I arrived there this afternoon, the grass is still short and reasonably firm underfoot. No need for a warm up as I was well and truly in the groove when I started. Ran bare foot as usual and changed direction after each 10 laps. Ewen, lane 6 also in good condition, seems to be rarely used.
Felt comfortable and gradually increased the pace as the laps went by. First 5 laps I averaged 4' 22" per km, 2nd 5 laps were at 4' 17", 3rd 5 laps at 4' 17", 4th 5 laps at 4' 10", 5th 5 laps at 4' 08" and last 5 laps at 4' 03" per km. An easy cool down jog made the total distance for the day just over 15 km, really happy with the day.
Tomorrow, there may or may not be any running as I will be on top of Mt Rob Roy for the ACT veterans and junior's mountain running championships. Whether I drive up or run will depend on how much gear needs to be bought back down after the event.
I am a bit scared of that steep hill from the reservoir behind Conder/Banks to drive up in the 4WD, and much more terrified of the drive back down. I can see myself going over the edge never to be seen again. Much safer to run and more fun.

Thursday, April 17, 2008

Running after Travelling

Distance: 44.75 km
Time: 4 hrs 31 mins 5 secs
Rate: 6' 03" per km
Weather: sunny, temp range 15- 20 degrees, humidity 45%, wind light sthy
Week: 74.95 km
April: 237.8 km
Year: 1534.8 km

Travelling is not supposed to be tiring, just waiting to be transported from A-B. Somehow, the next time you try to run, nothing wants to move. I had hoped for a better run, it was going to be easy, no pushing at all, but that went out the door when the first little hill arrived.
The run was another tour of everywhere, returning home for a drink and banana after each section. First lap, Gowrie, Fadden nature park, Wanniassa Hills, Farrer Ridge, Wanniassa Hills again across the top to Karralika, around the back of MacArthur, down Isabella Dr and back home. Wasn't all that good at this stage, but never the less, left for the 2nd lap.
Straight forward circuit of the base of Tuggeranong Hill, Gordon, Conder, Theodore, Calwell oval and back home. Drink and out again on 3rd lap. Down Johnson Dr and Woodcock Dr to Point Hut. Stop to stand in the water for 10 minutes, the water is very cool, not quite cold, then back home.
Really only the last part going home that put the km rate overall over 6 min per km. Started to feel the pinch in the last hour, I will put that down to a few days of " junk" food over the last few days not providing any value or substance, just enough to stay alive.
Weekly total looks ok at nearly 75 km, but it is only 2 days of running in 5 days, good average but not enough consistency, must be careful it doesn't lead to disaster.

Monday, April 14, 2008

No Surf for the Surfers

Where: Portland, Vic
Distance: 30.2 km
Time: 2 hrs 53 mins 35 secs
Rate: 5' 45" per km
Weather: part sun/ cloud, temp 17 degrees, humidity 70%, NW wind at 15 kmph
Week: 30.2 km
April: 193.05 km
Year: 1490.05 km

The ocean was dead flat, not a ripple as far as the horizon. Today was the rest day for the family after a reasonably full on weekend. I took advantage of the easy day to get out for a long run, I had written the weekend off for running, but all the excitement has been too much for many.
The weather was much better, just a light shower overnight with some blue sky this morning. Similar run to Friday, headed west on the cliff tops but a bit further on a track called "Sam's Loop". No idea who Sam was but he did something good for the area. This added about 7 km on to Friday's run at least making the run worth while.
The track for most part is soft sand, gently undulating between sea level and 100 metres high on the cliffs. Really interesting as it twists around, up and down on stairs and steps as well as a few steep slopes.
I was startled at one stage as I round a corner to see what I thought was a dead tiger snake on the edge of the track near the road. No movement from the snake but I did give it a wide berth. Later returning the same way, the snake had gone. So much for being dead!!
Last run down here, we leave tomorrow morning for home via Geelong and Melbourne dropping my sister-in-law off at her daughter's place near Geelong.

Sunday, April 13, 2008

Sammy and the Stingrays

Where: Portland, Vic.
When: Saturday: 12/4/08
Distance: 14.1 km
Time: 74' 40"
Rate: 5' 18" per km
Weather: cloudy, temp 17 degrees, humidity 80%, strong NW wind at 30 kmph
Week: 85.1 km
April: 162.85 km
Year: 1459.85 km

Today's blog title could have been about a rock and roll band. But instead it's about the sea life at the wharf. Sammy the seal was there mid morning waiting for the fishermen to return to clean their fish, and feed Sammy with the scraps.
The run was in the opposite direction from the centre of town, out on the beach front past the expensive part of town. Plenty of people here with big houses, money made from fishing and excellent farming businesses.
Much flatter than going westwards the previous day, but the run still takes in the ocean and port area. Shorter as well, with the wedding in the afternoon. It seemed to be a typical day for the area, all seasons in one day. The wind blew as usual but the ocean was calm. A couple of large ships waiting at sea to collect woodchips and the products from the aluminium smelter.
The wedding went off without a hitch, the rain held off in the afternoon, but came down again early evening and stopped just as quickly.
The reception was held at the Portland Yacht Club where the boats are launched and return. Sammy the seal was there all evening accompanied by two very large stingrays also waiting to be fed. I am glad it didn't see them when I was having a recovery stand in the sea after the run.
An good time was had by all at the wedding reception, finishing just after midnight.
Today, Sunday, is a BBQ and quite afternoon to recuperate. Tomorrow, Monday is a longer run before heading home on Tuesday.

Friday, April 11, 2008

Great South West Walk

Where: Portland, Vic.
Distance: 21.75 km
Time: 2 hrs 5 mins 50 secs
Rate: 5' 47" per km
Weather: cloudy, temp 17 degrees, humidity 85%, NW wind at 25 kmph
Week: 71.00 km
April: 148.75 km
Year: 1445.75 km

Two days of travelling from Canberra to Portland were fairly easy, no need to hurray as we had to collect my sister-in-law from Melbourne airport around 1:00 pm on Thursday, flying in from Hobart. Drove on to Portland through Geelong, Colac ( famous for the 6 day run in Nov), and Warrnambool. Weather for the two days was good, sunny and no wind.
Today, the weather was Ok to start but had clouded over by the time I went out around 10:00 am. A light drizzle followed on and off and as I write this mid afternoon, the rain has started. Hopefully tomorrow afternoon for the wedding will at least be fine. While the rest of Aust may be in drought or recovering from the lack of rain, down here in the south west of Victoria, everything is green. Water restrictions don't exist, but the water from the taps is dreadful, bore water from the ground, a slimy, feel, absolutely terrible to drink and not much better for washing.
At least the tracks for running are terrific, the Great South West Walk track is 250 km in total, starting at the Portland Visitor's Centre, a big circuit into South Australia via an inland track and back on the sea cliffs and beaches of the Great Southern Ocean.
Of this all I did today was 10 km, a mere small section on the cliffs overlooking the ocean, magnificent scenery out to see, not quite high enough to see Antarctica. Often through with a southerly wind blowing you can feel the cold off the ice. I keep looking for whales and icebergs, but haven't seen one yet.
I ran out and back on the track then down to the port area where Sammy the Seal holds pride of place waiting for the fishermen returning with their catch. The cool ocean water is just great for recovery for a couple of running legs. Bit surprised as it was not as cold as I thought it would be.
Wedding tomorrow afternoon, can I get a run in during the morning, I hope so.
CJ, read your email, hope the hand get better quickly and you, and everyone else have a good run in the Canberra marathon.

Tuesday, April 8, 2008

Stayed Upright all the Way

Distance: 20.05 km
Time: 1 hr 55 mins 31 secs
Rate: 5' 45" per km
Weather: cloudy, temp 17 degrees, humidity 45%, SE wind at 17 kmph
Week: 49.25 km
April: 127.0 km
Year: 1424.0 km

I didn't think there was much damage from yesterday's fall, but it took about 5 km today to get in to any kind of rhythm. Right knee sore until I warmed up, then I think it was mainly the lack of skin covering. The weather was helping either, it was quite cool with a cool wind blowing from the south.
A circuit of the Tuggeranong valley going south today, from Calwell shops, past Theodore to Conder, past Lanyon shops to Gordon and Point Hut. Along the river to near Pine Is, then behind Bonython to Woodcock Dr and home. I should have titled today's story the " The 5 suburbs loop ".
A slow start, bit better in the middle, then I started to get cold and slowed down again. Got the run done, not enjoyable, didn't fall over, then I was careful as well as slow.
Couple of days off now travelling, maybe a change of scenery will improve the mental outlook.
Good luck on Sunday to the marathon runners, I hope the weather is kind and the wind always assisting.

Monday, April 7, 2008

I Did a CJ - Spectacular

Distance: 17.1 km
Time: 1 hr 40 mins 45 secs
Rate: 5' 53" per km
Weather: cloudy, temp 20 degrees, humidity 45%, wind calm
Week: 29.2 km
April: 106.95 km
Year: 1403.95 km - 14 weeks at 100.28 km ave per week

When I first started running up and down mountains ( more importantly down) John Harding offered one piece of advice. Admire the scenery on your way up, and watch your feet on the way down. I have fallen a few times over the years and today I followed his advice even saying to myself on the way down off Mt Tuggeranong, looking at Mt Rob Roy, don't look at the hills in the distance.
Near the bottom, a mob of kangaroos are across the track so I slowed down waiting for them to move. They didn't, I was watching them instead of the ground, tripped over a rock and " CJ " I rejoined the group. A slow fall, almost in slow motion, I knew it would happen but could not stop. Stripped the bark off both knees, left leg, palms of both hands, left elbow, mostly superficial but the hands are sore with some deep cuts.
The run was going really well up to that point. Started from home, down past Calwell shops, oval and over to Theodore to the sub station. A short circuit of Tuggeranong Hill, over the reservoirs, down a rough gully track back to the track then up a steep gully track to the main fire trail to the top of the mountain the meets about half way up.
It was on the down that the kangaroos distracted my concentration and over I went. A bit of a shock, sat on the ground for a few minutes studying the Garmin to assess any damage, none, then the damage to myself, plenty. Finally stood up, down to the sub station to work out which way to get home. Each is about equal at 6.5 km, so I went Conder side towards Gordon where I just happened to meet Stuart Reid near Drakeford Dr. He could easily see the damage, quick chat then on towards home.
Arrived home a took some pictures on the mobile phone, but don't know how to get them on to the computer or on to the blog for all to see the evidence. Probably not as good as CJ's as there is not much blood running down my legs, always a sign of a good fall.
So I had better wash off the dirt and blood carefully, could be painful in warm water. Hopefully, I can get a longer run in tomorrow before going " down Mexico way" on Wednesday.

Sunday, April 6, 2008

Calwell Oval on a Sunday Morning

Total Distance: 12. 1 km
Time: 53' 03"
Rate: 4' 22" per km
Weather: sunny, temp 18 degrees, humidity 45%, wind calm
Week: 12.1 km
April: 89.85 km
Year: 1386.85 km

Over summer the oval is usually deserted on a Sunday morning. But now the soccer players have taken over, it's not really a problem, but the crowd tends to get in the way. I thought I had exclusive rights to lane 5 and Ewen has the same for lane 6. Both lanes are in top condition, just soft enough to provide some cushioning, but hard enough to be able to run comfortably. I gather the condition of Dickson oval is not anywhere near what we have down south.
A warm up then 20 laps in lane 5, changed direction after 10 laps, ran bare feet, really nice on a sunny day. Then after the crowds closed in a few up and down in lane 8 and finally a cool down.
Warm up at 4' 57" pace, 20 laps at 4' 19" pace, bit quicker at 4' 18" and cool down at 4' 28". I would have liked to stay longer and do some more, but others about playing silly games and me don't mix. I did notice that some of them should have been with me on the fitness track rather than just kicking the ball around. But, most of them didn't go very far so I guess being fit is not a requirement to play soccer.
By the way, did I mention I am on holidays for 2 weeks, just in case anyone didn't read a previous story or two.

Saturday, April 5, 2008

Long Run on a Nice Day

Distance: 41.0 km
Time: 3 hrs 54 mins 8 secs
Rate: 5' 42" per km
Weather: sunny, temp 12-21 degrees, humidity 60% - 33%, wind calm
Week: 101.4 km
April: 77.77 km
Year: 1374.75 km

Bit chilly this morning, so with plans to meet anyone early, I slept in and ran late morning. A beaut morning to get the first of the long runs in before GH80, that is if you don't count anything under 40 kms as being long. Those kms are base building and over 40 kms are training.
It was back to the three circuits, each time returning home for eats and drinks. First circuit, home to Ashley D, thru Gowrie to Fadden nature park gate, up on to Wanniassa Hills, over to Farrer Ridge, part Isaacs to Long Gully Road crossing to the back paddocks of Wanniassa Hills that head to MacArthur. Down Isabella Dr, stopping for a drink at Fadden Pines before reaching home just over 2 hours later. First loop about 22 kms.
Called in home for a small can of creamed rice and a drink then out again this time heading to Conder and Theodore on the base track of Mt Tuggeranong. Really nice day now and running at an easy pace, walked a couple of rises around the back of the hill just to conserve energy. Second loop of 12.6 kms in 75 minutes.
Stopped in at home for a banana and a drink before heading down Johnson Dr and Woodcock Dr to the dog exercise area near Gordon. Followed the river track to Pine Is where the run finally ended. Stood and relaxed in the river for 15 minutes to soothe a couple of very tired legs before being collected in the car. One of our last hot cross buns and a can of lemon squash on the way home and then a shower and all is well again.
Really good day today, a few hours at work tonight then 2 weeks holiday. Way to go!!

Friday, April 4, 2008

Just Because I Could

Distance: 12.0 km
Time: 1 hr 1 min 1 sec
Rate: 5' 05" per km
Weather: sunny, temp 17 degrees, humidity 50%, wind calm
Week: 60.4 km
April: 36.75 km
Year: 1333.75 km

No quite pushed for time but I didn't have much of it to waste. Sometimes these pressures make for a reason to go bit quicker than I would have liked with tomorrow being long run day. Any way, just over an hour was all I had, so a matter of how far. And how far was to determine whether I get to 100 kms for the week after running tomorrow.
A very nice autumn day, sunny with no wind to get out and about at high noon. From work, down near the river, a couple of out and backs, a stop for 7 minutes ( I timed myself ) to stand in the cool water of the river and back in time to start work on time in the afternoon. Eat on the go and any other spare few minutes you can find. I would have loved a coffee mid afternoon but there was no time. By the end of the day, I would have stolen one off CJ ( coffee expert) if there was a hint of a smell in the air.
Canberra marathon runners will be easing down by now for next weekend but I am about to ramp up the kms for the next month or so. Good luck to all of you next Sunday and on Saturday for the shorter distances.
The next two weeks I will be in Vic for a wedding on Saturday, don't know how much running I will get done. Probably won't get a long run done on the Saturday, but I might, it's not me getting married. Maybe the Sunday or probably the Monday.
Where we are going has a great walking track high on the cliffs overlooking the Great Southern Ocean, magnificent scenery, but it can be very cool especially with any wind coming from the south or west. The ocean is very good for recovery.

Wednesday, April 2, 2008

Windy Wednesday

Distance: 10.00 km
Time: 54' 13"
Rate: 5' 25" per km
Weather: high cloud, temp 18 degrees, humidity 50%, strong NW wind
Week: 48.4 km
April: 24.75 km
Year: 1321.75 km

Damn wind just blew and blew today. It was really an easy run day, I was going to take a day off running, but a meeting planned for today was cancelled, so I had a chance to run, and I did.
The wind assistance on the way out just didn't give the lift to beat the head wind on the way back, always the case. Nothing to report about the day, but as I write this there is dirty rain falling, apparently a dust storm way out west near Broken Hill is depositing soil mixed with a light drizzle to just make everything dirty. Not worth a cracker.
Day off now tomorrow or Friday, long run on Saturday.

Tuesday, April 1, 2008

First Quarter Review

Distance: 14.75 km
Time: 84' 59"
Rate: 5' 46" per km
Weather: sunny, temp 16 degrees, humidity 35%, wind calm
Week: 38.4 km
April: 14.75 km
Year: 1311.75 km

I must apologise for not keeping up to date, but last Friday afternoon the Internet connection failed and only today has been restored. As Strewth said on Sunday at the vet's handicap, it's just like running without a Garmin on your arm, so are we addicted, creatures of habit or just responsible runners keeping others up to date with our lives?
So a quick up date on what you have missed.
Last Friday a run from work down by the river, 13.7 km on a nice day.
Saturday, arranged to run with CJ at Cotter, ran alone as CJ succumbed to injury ( read her blog for the story, I do feel for her so close to the marathon, get better and run). Cotter 18 miles plus up Mt McDonald then jellylegs and usual run past Vanity's Crossing to Pierces Creek, then turn sharp right up Pipeline Road to loop back to settlement and back to Cotter Reserve. Ewen and Elizabeth know about the Pipeline road, 2 kms of never ending up hill. Total distance 36 km in 3 hrs 45 mins. Difficult, cool early then nice sunny day.
Sunday, vet's handicap at Kowen Forest, 7.5 km plus warm up and cool down, total distance 13 km, 52 nd place finish, passed Strewth in last few kms, happy with that, a good guide to how I was going. No CJ again, no Ewen, what slept in!! or was that Saturday as well!!
Monday: Run from work, not much time, too many away so just an hour to do 10.6 km at quicker pace than a recovery day.
Today, longer run from work, finally able to get back to the river tracks as the grass has been cut, the snakes have gone and the weather has cooled. Slow km rate but the tracks are very undulating, rough under foot, a creek crossing on rocks, sand and gravel surface, just about perfect tracks for GH80 in May in Qld. An out and back run to Red Rocks Gorge, I love this as the mental effort required when you start to get tired is just as important as the physical effort of running. Back to the river after work to stand in the water for 15 minutes and then rode home on the mtn bike, good easy day. I did a bit at work as well, but really working just interrupts a nice sunny days that are meant for running.
And finally, the first quarter in review:
Distance: 1297.0 km in 3 months at 432.3 km ave per month
" in 13 weeks at 99.77 km ave per week
" in 69 running days at 18.8 km ave per run
Biggest 3 months ever and would be the biggest 4 months in a row if you included 506 kms last December. As well, I ran Maroondah Dam 50 km in mid Feb and Six Foot Track 45 km in early March. Recovered well from both, running again just a few days after each event. No injuries as such, couple of sore spots every now and again, massaged out by Maria or cured by immersion in cold water after nearly every run. I think this is the greatest reason I can continue to run without breaking down, plus I don't push as hard now as I did in the past. It's more a case of enjoy the training and the races take care of themselves.
As well, leave the short speed sessions alone, a tempo run at the track once a week over a longer distance with rest will maintain any speed you may have.
That's it, no secrets, just have to love what you do, and some good company to help get through a long run or two, CJ, get better soon.